3 Honest Examples of What I Eat

I’ve been asked lately about what I’ve been eating so here is a quick post to share with you today. You can see that even though I aim for nutrient dense foods, I also intake some inflammatory foods which I think is inevitable in real life.

Monday:

4AM: Chlorella algae powder w/ matcha powder (of green tea leaves). Feeling: Energized.

mysecretchlorella

Matcha (bright green, powerful energizing, brain boosting, antioxidant rich substance). Chlorella (dark green, extremely high chlorophyll making it a potent cellular rejuvinater and energizer).

5:00AM-7:45AM (coaching)

8:00AM – 8:20AM: abbreviated workout (20 mins of sleds)

 9:00AM Scrambled pastured eggs cooked w/ coconut oil. Black beans, a small avocado, some pepperjack cheese, a few bites of raw saurkraut (PROBIOTIC), and boiled chard.
12:30 PM Another round of chlorella/matcha because I was going back to coach.
1:15 PM: Meeting at the studio, food provided by management. Berries, then some of those deli wraps which did have flour, processed meat, cheese, lettuce, and tomato.
3:00PM-6:30 PM (coaching)
6:45 PM amazing chamomile tea from Roy Street coffee
7:30 PM Organic grass fed raw home-made Kefir (PROBIOTIC)

Tuesday:

3:50 AM: Chlorella algae powder w/ matcha.

4:45AM – 7:30AM (coaching)

7:35 AM: Lots of blueberries as a gift from VIP member Deniz at LQA. Also a small peanut butter ball / protein snack that I had on the go walking from one training location to the next.

Blueberries are for antioxidant winners!

8:00AM – 9AM (coaching)
9:45 AM: Wild Alaskan King Salmon 8oz w/ raw saurkraut. (I wanted to have more veggies, but didn’t want to feel rushed during my short break so I just made it easy on myself and had the kraut).
11:00 AM: Americano from Analog Coffee. (nothing added)
12:20 PM: Small coconut nut butter protein ball (another little gift given to me from earlier) as a pre-workout energy source.
12:45 PM: Workout
1:45 PM: 16oz of coconut water (I just love a cold coconut water after the workout, not that I scientifically think it’s the best post-workout. It just makes me feel better than any of the hundred other post-workout drinks I’ve tried)
2:00 PM: Brew DR. Kombucha, “Spiced Apple,” flavor while chillin’ at Cal Anderson Park.
ITSDREFITNESSCalAndersonPark2017Sept26th

Picture at Cal Anderson park yesterday for my Instagram followers and blog readers.

3:00 PM: 24oz of Wild Alaskan King Salmon. Took 20oz of fresh spinach and steamed it/ate it. Also 2 bundles of chard which I boiled and ate that. Only had half an avocado because I was getting so full from the veggies.
5:30 PM – 9PM (coaching)
9:45 PM: Organic grass fed raw home-made Kefir (PROBIOTIC)

Wednesday:

5:40 AM: Chlorella algae powder w/ matcha

6:15 AM: Workout

7:20 AM: Post-workout, I had the Boar’s Head, “Rainier,” sandwhich from the QFC deli in Broadway Market w/ a coconut water of course. Another Brew Dr. Kombucha, this time “Clear Mind” flavor.
8:00 AM – 1:00 PM (coaching)
10:20 AM: During a quick break between coaching HIIT classes, I drank part of store bought Kefir called “Grace Harbor Farms, Plain Kefir” from QFC. This particular brand IS real legitimate kefir, unlike many store brands.
11:40 AM: Drank the other half of the bottle of kefir (Sometimes I only get a few moments to consume anything so I try to make it count, or otherwise I go too many hours without eating probably).
1:45 PM: Pho Than Brothers Pho #1 Large with extra broccoli.
2:30 PM – 4PM (coaching)
5:00 PM: One Chipotle Burrito Bowl with white rice, black beans, fajita vegetables, chicken, pico, salsa verde, corn, 1/2 serving sour cream, guacamole, and lettuce.
7:30PM: Goat Milk Kefir and start preparing for my day tomorrow.
kf

Kefir, a fermented milk beverage with promising health benefits.

Planning ahead for tomorrow

 Tomorrow I’ve planned that I will have more salmon/greens because today wasn’t my best eating day. I’ve taken on more work and helped other trainers at OTF so I notice that when my schedule becomes more demanding, I find it more challenging to consume the top foods. I’m sure you can relate.
Healthy food

I can’t wait to get salmon back in my body.

I already know that I’m going to have my matcha/chlorella around 4:00AM tomorrow. By 9AM, I’ll have some pastured eggs meal similar to that I had on Monday. Then when 3-4PM rolls around, I’ll be preparing my meal of fresh salmon / greens that I’ll have just picked up from the store. I try to go to bed around 8PM because if I get less than 6 hours of sleep, I already know it’s going to be a STRUGGLE to choose healthy foods. Sleep is so crucial for making the right choices.

Tomorrow will be a new day though, with more opportunities for nutrient dense food. It’s not glamorous that I have to wash a bunch of pots and pans to keep up with my cooking, but you just gotta do what you gotta do. I sometimes remind myself what a blessing it is to have access to some of the best nutrition in the world here in my city of Seattle. Why let the opportunity slip by?

Advertisements

Cue CrossFit Seattle: Grand Opening 2017 Pioneer Square Fat Loss Workout

Cue CrossFit opens new CrossFit location by Century Link field in Seattle.

If you live or work in Pioneer Square, near Sodo, or the International District in Seattle, you now have a new option for high intensity workouts. Cue CrossFit just opened and of course Dre Fitness had to be there since we just love events that are fitness related.

cuecrossfitseattlegrandopening

Cue CrossFit Seattle Grand Opening which is by CenturyLink field.

You can meet a lot of good people and strengthen friendships with existing people.

I love going to fitness events because I get to hang out — doing healthy activities — with friends, professional contacts, and with people I’ve never met before.

Fitness is about community.

When it comes down to it, as long as the workout is high enough intensity and safe, it really doesn’t matter what style of workout it is. Ultimately, group fitness gyms like CrossFit, Orangetheory, or growing gyms like Accelerate Seattle are all about community. We workout together, sweat together, and through the process, we become stronger together.

gobletsquatsboxjumpWODatCueCrossfit (2)

Cue CrossFit Seattle WOD with my friends Brandon H., Brandon S, Katie, and more. Goblet Kettlebell Squats.

You can come up with new exercises or new ways to program an exercise, but ultimately if you’re not squatting, you’re just not allotting your time well. All good fitness programs will prescribe squats for you. All good fitness programs will work your muscles with exercises that promote strength and muscular balance. All good fitness programs will be prescribed by legitimate, motivational coaches.

Building community in Seattle.

People often ask me if I will ever make the leap to be the owner of my own gym. While I respect those who take the risk to open their own gyms, at this point I am going for the blogger, vlogger, and influencer route. I realize that there is only one of me and that I can produce content that is useful to many people as long as I stay dedicated and authentic to myself and my followers.

BrandonShiffletatCueCrossfitGrandOpening.jpg

I teased Brandon S. during the video only because I have great respect for his work!

Fitness is about more than a brand name.

Even though competition can be ruthless in the fitness industry, it is still an industry that is highly rewarding. I have more and more friends who are passionate about fitness but are stuck in office jobs that they simply have no love for. For that reason, I feel blessed to be part of a fitness lifestyle in which I can fully support myself here in Seattle and Capitol Hill to be specific.

CueCrossfitLove.jpg

Fitness is love, need I say more?

Train hard, and use nutrition to recover your body.

Regardless of the workout, it’s all about nutrition and sleep in order to promote recovery. Excuse my language, but any jackass can go and do a hard workout. However, the person who eats wild Alaskan salmon with kale and avocado will have FARRRR superior results than the person who goes and drinks their gains away with alcohol and Dick’s burgers. It’s been my experience that people who eat Dick’s end up smelling like Dick’s too.

thisishowhighDarseniocanjump.jpg

Darsenio can jump this high. Thanks to nutrition!

Antioxidants, protein, vitamins, minerals, phytonutrients, fiber, probiotics, and other nutrients are 100% crucial to all fitness, athletic, bodybuilding, and health related goals. If you care for yourself, eat your damn vegetables!

Subscribe to my YouTube channel, Follow the DreFitness.com Blog and stay tuned for more.

Thanks for reading. Even though we’re in the early process of launching our YouTube, I guarantee we will have growth. I have too much passion for the fitness and too many friends who are willing to help out that it will be impossible to fail. All we have to do is stay consistent and get the message out there.

sanieolivia.jpg

It’s all about who you know, anyway.

How can I give you value? Reach out to me for inquiries, comments, or suggestions. Once again, thank you so much for reading!

What you don’t know about eating healthy could be holding you back from fat loss

Are you losing fat at light speed or slower than a turtle?

Over the years as a professional in fitness, I’ve heard many statements about how people eat.

“I eat pretty healthy already.”

“Oh, my diet is pretty good.”

How come I keep doing this and my body never changes, feels like I'm going nowhere!

How come I keep doing this and my body never changes, feels like I’m going nowhere!

“I know how to eat healthy.”

And yet… these people are still not satisfied with their bodies. If you accept that you could not possibly eat any healthier, then you are either a highly successful health wizard or quite simply you are settling for less.

Will you ever be happy by settling for less than your best?

Most people have very little understanding of what it means to truly eat healthy, but they think they do. From my experience of people who are interested in improving their fitness and getting that lean, toned body of their dreams, people usually fall into one of several categories.

Category 1: People who buy processed foods that have deceptive labels and have little to no health benefit (or even negative health effect)

We like to believe that if somebody tells us that this is good for us AND that it tastes good, then it’s healthy enough for you. But you’re settling. Here’s an example:

What's wrong with this image?

What’s wrong with this image?

In the above picture, the Nestle brand promotes their juice product by adding small amounts of DHA (an omega-3 constituent) and then claims that this product supports brain development since research has shown DHA is good for the brain.

The problem: By consuming very sugary drinks, it’s not good for the brain unless the body is truly deprived of energy source. After consuming dense sources of sugar such as processed fruit juices, the body must respond by releasing insulin hormone into the blood stream. Over time, with regular consumption of sugar laden foods, the body enacts an immune related inflammatory response which eventually does more damage to the major organ systems. You think diabetes is good for the brain? Think again.

The solution:  Be mindful about what you are truly consuming. Read the label entirely before you make the decision to put it in your shopping cart. Limit processed foods.

Category 2: People who, with good intentions, lower their calories too much and eventually starve their body of nutrients

These people are the quick fixers. They want to lose weight and they want to lose weight now, they will do anything it takes. They think that by exercising six days a weak and eating below maintenance calories that they will achieve the body of their dreams in time for their trip to Cabo San Lucas.

nutrientdeficiency

The Problem: By depriving the body of nutrients and over-exercising, the body becomes stressed and other systems within the body begin to degrade. For example, when the immune system begins to weaken, the body will put more value on immunity than fat loss… even if that means holding on to fat!

The Solution: Focus on nutrient density. Whenever you are at a caloric deficit, the overall value of every calorie becomes much more important. That’s why vegetables, fresh juices, herbs, lean proteins etc. are the best approach to fat loss. And not just fat loss. Healthy body composition, hormonal function, longevity, disease prevention and more.

Category 3: People who invest their time in learning about nutritional approaches from different perspectives and viewpoints, apply it to their lives, and LISTEN to the signals from their body

Long term success in fitness comes down to one thing…

But before we get to that, let’s take some examples of people who fit into this category. An example would be the person who joins a fitness studio and learns about a diet such as the zone diet. They start to place certain “values” on the specific foods that they consume, all the while becoming more mindful about what they are literally putting in their bodies.

Here's one for the paleo fans out there

Here’s one for the paleo fans out there

While a specific diet approach may not work for them, they will take the bits and pieces that resonated with their body and continue to seek and learn.

Which brings us back to long term success in fitness:

It’s a Lifestyle

We have so many opportunities to be led and to be our own leaders. At times we allow the experts to feed us knowledge and support, meanwhile the answer to your motivation lies within you.

motivationstyle

How can you leverage that intrinsic motivation which is somewhere inside us all? Maybe you need to spend more time around that person with healthy habits that start to rub off on you. Maybe it’s a book that changes your life, or gosh even a blog like Dre Fitness. If you sat down and had a conversation with me, would it help?

Based on overall population data, there’s a good chance that you don’t eat nearly as healthy as you think you do

More than two thirds of Americans are overweight or obese. Hundreds of thousands of people per day die or suffer from preventable diseases because they either lack the nutrients or they are taking in way too many toxins for their body to handle.

Accept that your learning will never end and that your concept of healthy eating will always be out dated unless you make an effort to be more mindful about your foods.

keepcalmbody

To conclude this article, my last point is that maybe you don’t even have to keep reading at all. What if you just TRULY listened to your body and experimented with different foods. Stop weighing yourself and start looking at yourself. Did that cake make your belly a bit rounder? Or on the other hand, maybe drinking fresh celery juice made you feel energized, tightened up your skin, and improved your joint pain.

My goal will always be to empower you

Comments and engagement always appreciated, stay tuned for more…